Avocado vs. Arugula — In-Depth Nutrition Comparison
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What are the main differences between avocadoes and arugula?
- Avocadoes are richer in fiber, vitamin B5, vitamin B6, copper, and vitamin E, while arugula is higher in vitamin K, vitamin A, calcium, and iron.
- Arugula's daily need coverage for vitamin K is 73% higher.
- Arugula has 25 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while arugula has 0.086g.
We used Avocados, raw, all commercial varieties and Arugula, raw types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +31.4% |
| Contains more CopperCopper | +150% |
| Contains more ZincZinc | +36.2% |
| Contains less SodiumSodium | -74.1% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +62.1% |
| Contains more CalciumCalcium | +1233.3% |
| Contains more IronIron | +165.5% |
| Contains more ManganeseManganese | +126.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +381.4% |
| Contains more Vitamin B1Vitamin B1 | +52.3% |
| Contains more Vitamin B2Vitamin B2 | +51.2% |
| Contains more Vitamin B3Vitamin B3 | +469.8% |
| Contains more Vitamin B5Vitamin B5 | +217.8% |
| Contains more Vitamin B6Vitamin B6 | +252.1% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +1600% |
| Contains more Vitamin KVitamin K | +417.1% |
| Contains more FolateFolate | +19.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 21µg | 108.6µg | 73% |
| Monounsaturated fat | 9.799g | 0.049g | 24% |
| Fats | 14.66g | 0.66g | 22% |
| Fiber | 6.7g | 1.6g | 20% |
| Vitamin B5 | 1.389mg | 0.437mg | 19% |
| Calcium | 12mg | 160mg | 15% |
| Vitamin B6 | 0.257mg | 0.073mg | 14% |
| Copper | 0.19mg | 0.076mg | 13% |
| Vitamin A | 7µg | 119µg | 12% |
| Vitamin E | 2.07mg | 0.43mg | 11% |
| Iron | 0.55mg | 1.46mg | 11% |
| Polyunsaturated fat | 1.816g | 0.319g | 10% |
| Saturated fat | 2.126g | 0.086g | 9% |
| Vitamin B3 | 1.738mg | 0.305mg | 9% |
| Manganese | 0.142mg | 0.321mg | 8% |
| Calories | 160kcal | 25kcal | 7% |
| Vitamin C | 10mg | 15mg | 6% |
| Folate | 81µg | 97µg | 4% |
| Magnesium | 29mg | 47mg | 4% |
| Vitamin B2 | 0.13mg | 0.086mg | 3% |
| Potassium | 485mg | 369mg | 3% |
| Zinc | 0.64mg | 0.47mg | 2% |
| Vitamin B1 | 0.067mg | 0.044mg | 2% |
| Carbs | 8.53g | 3.65g | 2% |
| Protein | 2g | 2.58g | 1% |
| Sodium | 7mg | 27mg | 1% |
| Net carbs | 1.83g | 2.05g | N/A |
| Sugar | 0.66g | 2.05g | N/A |
| Starch | 0.11g | 0% | |
| Phosphorus | 52mg | 52mg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Choline | 14.2mg | 15.3mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2121.2% |
| Contains more CarbsCarbs | +133.7% |
| Contains more OtherOther | +12.9% |
| Contains more ProteinProtein | +29% |
| Contains more WaterWater | +25.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19898% |
| Contains more Poly. FatPolyunsaturated fat | +469.3% |
| Contains less Sat. FatSaturated fat | -96% |
